beginners guide to trail running please check
Transitioning from road running to trail running is not just a simple change of environment; it also involves many uncontrollable factors.
The main differences between road running and trail running.
The differences between road running and trail running primarily include distance, route design, track conditions, equipment, and supplies. Firstly, road running distances are fixed, such as full marathons and half marathons. Trail running distances are not fixed and can range from 50 kilometers to 100 kilometers to 330 kilometers, and these are not precise values.
Road running routes are typically in areas with local landmarks and iconic buildings, while trail running takes place in natural outdoor environments. In terms of track conditions, road running is generally conducted on roads and flat surfaces with minimal elevation changes. Trail running, however, involves more complex and varied terrain, including mountain paths, grasslands, and deserts, with elevation gains ranging from 2,000 meters to over 10,000 meters.
Additionally, road running races generally only require a bib number and timing chip, with no other mandatory gear. In contrast, trail running races require mandatory gear such as thermal jackets, phones, emergency blankets, whistles, and water bottles. For supplies, road running has aid stations every 2.5 kilometers, whereas trail running aid stations can be spaced 7 to 8 kilometers apart at the shortest and 20 to 30 kilometers apart at the longest.
How to transition from road running to trail running.
Road running primarily focuses on speed training, while trail running places higher demands on 'muscle and endurance.' It requires engaging large muscle groups to help the body maintain balance and also involves technical skills for uphill and downhill running.
Trail running involves significant elevation gains on mountain paths. Strong muscles not only protect the joints but also help maintain a certain speed. Additionally, the longer distances in trail running mean that endurance training can help runners go farther and last longer.
Technical requirements for uphill and downhill running in trail running:
Firstly, for short steep climbs, use a low-bouncing jog to propel the body upward.
Secondly, for long gentle slopes or stair climbs, lean the body forward and press your hands on your knees for support.
Thirdly, for long steep climbs, lean the body slightly forward, land on the forefoot, and take small quick steps. If available, trekking poles are also very helpful.
For downhill running, landing on the forefoot can absorb impact and prevent ankle sprains.
Secondly, lean the body slightly forward, lower the center of gravity, and use extended arms to adjust balance.
Thirdly, maintain large strides and plan the shortest path in advance. Using a zigzag or serpentine approach helps maintain balance and reduces impact on the knees and ankles.
Tips to keep in mind for trail running.
Firstly, when trail running, the shorter the time your foot is in contact with the ground, the better. When running downhill, use the reactive force and skill to quickly traverse loose and uneven terrain.
Secondly, when running on irregular staircases, besides descending sideways, you can alternate which foot is on the outside and use waist movements to shift weight, reducing impact on the feet and joints and aiding balance.
Thirdly, learning how to fall safely is also important. Use your backpack to cushion the fall, then roll over and grab something to stop the slide.
Review of key points in this issue.
1. Differences between marathons and trail running.
① Distance ② Route design ③ Track conditions ④ Equipment and supplies
2. How to transition from road running to trail running.
① Enhance muscle training ② Enhance endurance training ③ Train uphill and downhill techniques
3. Additional tips for trail running.
① Lightly step with the outer edge of the foot ② Use waist movements to shift weight ③ Learn safe falling techniques